Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Resistance band hip thrusts on knees

Beginner

Resistance band hip thrusts on knees is a compound resistance band exercise for the glutes, also working the hamstrings and quads.

What it works

Primary muscle

Glutes

Also works

HamstringsQuads

Equipment
Resistance band
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
  2. 2Wrap the resistance band around your thighs, just above your knees.
  3. 3Place your hands on your hips or extend them out in front of you for balance.
  4. 4Engage your glutes and core muscles.
  5. 5Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground.
  6. 6Hold the position for a moment, then slowly lower your knees back down to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Glute bridge marchBodyweight
  • Single leg bridge with outstretched legBodyweight
  • Barbell lying lifting (on hip)Barbell
  • Band hip liftResistance band
  • Glute bridge two legs on benchBodyweight
  • Low glute bridge on floorBodyweight

Harder variations

  • Single leg bridge with outstretched legBodyweight
  • Glute bridge marchBodyweight
  • Twist hip liftBodyweight
  • Barbell glute bridgeBarbell
Logged today · 2 min restResistance band hip thrusts on knees

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight